When it comes to connecting both on the water and inside erg, your hands form a sub 3 points of contact and, despite the best intention to cling to the handle, can also be a difficult thing if you do not have the specified amount of gripping force develops many many repetitions of holding objects.
This week, we can take a look at how you develop grip strength away from the erg, and provide you with that vise-shaped grip that will help you maintain that connection with your favorite cardio equipment.
What is the gripping force?
Gripping force when rowing is usually considered hand strength (mainly because it is your point of contact with the handle), and although hand strength is certainly included, there are literally a lot of other things you need to think about when you think about the handle. First of all, grip includes everything from the musculature near the elbow to the fingertips. it’s that way of thinking, because a lot of the flexor muscles of the forearm and hand actually arise above the elbow, and every time a muscle passes through a joint, it goes into how to affect it. When we descend, the gripping muscles pass through the forearms, wrists and hands, fingers and thumbs, not only through the front of the forearms, but also through the back of the forearms. it’s often important to remember .
As we train, we must remember to train all movement patterns to ensure proper balance between muscle groups such as flexors and extensors. In fact, many cases of inflammation-related forearm pain, such as tendinitis, tendinosis, and epicondylitis, can occur by overloading the forearm muscles (think about the percentage of oars you do each week!) or simply neglect certain muscle groups or movement patterns.
Advantages of a sturdy handle
Stronger Handle = Larger Lifts
OK, it’s not specific to rowing, but we all know firsthand what is the power transfer from activities such as deadlifts and kettlebell swings to rowing movement, so you can lift heavier weights with this powerful handle. This strong grip helps you increase your training results by increasing strength.
Stronger Grip = Better Endurance.
If your hands and forearms are strong, also do more repetitions than someone whose weak hands are a burden. this suggests that you are willing to perform more repetitions per exercise set, resulting in more calories burned, more fat lost and more muscle built.
Stronger Grip = Better Resistance To Injury.
The muscles and connective tissue that are strengthened are more resistant to injury, and when an injury occurs, stronger tissues can usually recover faster so that they are back on their game.
Grip Training Guidelines
While everyone may enjoy including regular training in their workout routines, most are not at an equivalent strength level and some people may also be more prone to injury. for this reason, keep this treat in mind as you start and progress.
Start with the light: start by changing a series of your regular facelifts to be more grip-intensive and add more work from there. as an example, you will use a towel, because the handle on the rows for a few weeks to push your hands, do not work harder, then you will begin to add other equipment and techniques to the training .
Slowly up: for those just starting out, I’d rather recommend one or two intensive lifts per session once a week for 2 months. After that, move up to 2 Workouts, using specific lifts to the handle, where you train the handle with serious intentions up to 1-2 times a week . this is often enough for almost everyone.
Pay attention to the volume: when doing lifts, cancel the rest of your routine, keep an eye on the crowd . consider the volume of training because the number of sets and repetitions during a workout. most people advance well with gripping force by staying in the range of 3 to 5 sets with three to five repetitions. this is the result of about 9-25 attempts in total during a workout. It’s not so much.
Train the extensors: to progress, you need to integrate the training for the muscles in the back of the hand, the extensors. You will do it easily and on a budget using the massive elastics on broccoli heads or with # 84 elastics of staples. Wrap the elastic band around the fingers and thumb, then open it against the resistance of the band. this is often surprisingly effective work thanks to expanders. If you do quite 20 repetitions, then try adding another elastic band to extend the resistance or hold the open position for two or three seconds before doing the next repetition.
And you have it, you not only help your rowing by doing a grip workout, you also help the overall longevity of your workout and stay strong where you want.